Tuesday Jul 8 |
 | Cycling (Road) 58:00 [2] | |
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| Still in recovery mode. In to work in the 60. |
| Cycling (Road) 1:14:00 [2] | |
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| Home from work in the 60. |
| Running (Road) 6:00 [2] | |
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| When I got home, Baby-O was waiting with her bike wanting to go for a ride, so I did a quick shoe change and made a brick workout of it. We only got in two laps around the block before the storm came in. As I was still wearing my GPS, I now have an accurate measurement for the block. I was thinking it was around a third of a mile. The Forerunner thinks it's 0.61 for two. |
Monday Jul 7 |
| Cycling (Road) 58:00 [2] | |
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| Chief among my criteria for rating a workout or (more commonly) race "5" is that I'll need to plan some recovery into my subsequent training beyond the normal 1-2 maintenance days. I wasn't sure that Saturday's races qualified on this count. After all, I didn't even max my HR. However, there was no doubt about it when I stepped out of bed this morning. Legs are trash. Rode into work in the 60. |
| Cycling (Road) 1:18:00 [2] | |
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| Legs still trash for the ride home, but the tailwind made it more fun. Stayed in the 60 although it would have been easy to spin something bigger. |
Sunday Jul 6 |
| Paddling (Canoe) 45:00 [2] | |
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| Easy paddle around CC Lake with Baby-O up front. |
Saturday Jul 5 |
| Cycling (Road) 57:00 [2] | |
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| Over to Forest Park. |
| Terrain (Grass) 17:00 [2] | |
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| 12 minutes of easy Jogging with Charlie Shabazian prior to the first sprint and then five minutes to loosen up again before the Orange course. |
| Orienteering race (Park) 11:19 [5]*** 2 km (5:40 / km) | |
| ahr:150 max:170 10c |
| Sprint #1. A bit hesitant in spots, but basically clean. Took the around route back from #10, which I think was the fast way to go. Charlie and Tom both went through the woods and said it was nasty. |
| Orienteering race (Park) 13:35 [5]*** 2.4 km (5:40 / km) | |
| ahr:154 max:172 7c |
| Sprint 2. Good solid run. |
| Orienteering race (Park) 9:52 [5]*** 1.7 km (5:48 / km) | |
| ahr:157 max:175 12c |
| Sprint 3. Very fun course and one that threw me more than I'd care to admit. Wasn't looking ahead enough. It bit everybody else, too. Nobody reported a clean run. |
| Orienteering (Park) 22:02 [5]*** 3.9 km (5:39 / km) | |
| ahr:159 max:178 12c |
| After a break of about an hour while everybody finished up the sprints and Bill computed the handicaps, we were sent out on the handicap orange. Since I had swept the sprints, I started last, 2-3 minutes behind Matt DeVoll, Charlie, and Tom Svobodny. First two legs were open running, so I hammered them pretty hard. We all packed up in the control-picking section. Tom and I came out of that together and I got a little ahead by taking a straighter line to 11. As we had already seen 12 in sprint 3, I just nailed the gas from there. Fun stuff and the first time I've won 4 events in a day. Great meet by Bill. |
| Cycling (Road) 1:09:00 [2] | |
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| Back home with a few stops at various wine shops that were offering tastings. Picked up some very buttery Goat/Pesto cheese at the Cheese & Wine Place to pair with a Frank Blanc de Noirs for a victory celebration. |
Friday Jul 4 |
| Cycling (Trail) 45:00 [3] | |
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| A couple laps of the Dogwood trail in Greensfelder taken fairly conservatively (I haven't ridden trails in a month and didn't feel like face-planting today). Trail was in great shape despite being wet in spots. Uphills were taken with suitable vigor. |
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| C • Pack strategy? 8 |
| Terrain (Trail) 57:00 [2] | |
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| Immediately followed by a few miles on the Greenrock heading south into Rockwoods Range. By the time I was done (around 9:30AM), the sun had broken through the overcast, but it was still quite cool. That remained the theme for the day - sunny, mild, and a light breeze. Quite unlike any other July 4th in this town since I've lived here. |
Thursday Jul 3 |
| Cycling (Road) 56:00 [2] | |
| weight:166lbs |
| In to work. Legs still a bit soft, but definitely better than yesterday. A full 8 hours of sleep goes a long way. |
| Cycling (Road) 2:16:00 [2] | |
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| Back from work. As with this morning, roads were wet in spots, but only occasional spits from above. Cooled off significantly during the ride; by the end it was getting pretty comfortable. |
Saint Louis, MO (63146)
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